Vegan Moong Egg Sandwich — a plant-based take on the viral TikTok egg sandwich, using moong dal (skinned split mung beans) to create a tender, egg-like layer stuffed with a savory spinach and vegan cheese filling. This soy-free, nut-free recipe is simple, wholesome, and perfect for breakfast or lunch.
We’ve seen many vegan “egg” sandwich variations, from tofu egg salad to chickpea fillings, and the viral Korean-inspired TikTok egg sandwich. This version uses moong dal — a staple in Indian kitchens — to make a smooth, blendable batter that fries up like a thin omelet. The result is a light, flexible layer that holds bread and fillings beautifully.
What is Moong Dal?
Moong dal are skinned, split mung beans commonly used across Indian cuisine. They’re versatile: used in dals, soups, curries, thin pancakes (chilla), or fritter batters. Soaked and blended, moong dal becomes a silky batter ideal for making vegan omelets or “eggs.” Moong dal is also a primary ingredient in some commercial egg replacers, but it’s inexpensive and unprocessed when used whole.
Why you’ll love this moong dal egg sandwich
- Make-ahead friendly: batter stores for several days in the fridge.
- Wholesome ingredients with a simple technique.
- Soy-free and nut-free by default; make gluten-free with GF bread.
- Versatile batter — thin for fold-over sandwiches, thicker for pancakes or waffles (add 1 tsp baking powder for waffles).
- Customizable fillings: spinach and cheese here, but use your favorite veggies or vegan deli options.
Ingredients
- 1 cup moong dal (split, skinned mung beans), soaked for at least 4–6 hours
- 1/4 teaspoon salt
- 1 teaspoon kala namak (Indian sulfur salt) for that eggy flavor
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/2 teaspoon turmeric for color
- 1 1/4 cup liquid — water, or a mix of light coconut milk + water, or light cashew milk (blend 3 Tbsp cashews with 1 cup water)
- For the filling: 1/2 teaspoon oil; 6 oz spinach (thawed if frozen and squeezed); 1/2 teaspoon garlic powder; 1/2 teaspoon salt; 1/2 teaspoon red pepper flakes; 1/4 cup chopped red bell pepper; 1/2–1 cup shredded vegan cheese (mozzarella/cheddar blend suggested)
- Bread slices for assembling
Tips
- Soak moong dal at least 6 hours for the best texture.
- Store blended batter in a sealed jar in the fridge for up to 5 days.
- If you can’t find moong dal, split red lentils work as a substitute.
- Don’t overfill the sandwich — vegan cheeses can be temperamental and need heat to melt.
- Try other fillings: vegan ham, deli slices, bacon alternatives, or thinly sliced vegetables.
Method (overview)
1. Soak and blend: Drain soaked moong dal and add to a blender with the salt, kala namak, spices, turmeric, and 1 cup of the liquid. Pulse in short bursts (15 seconds on, 15 seconds off) a few times, then blend until smooth. Aim for a thin, egg-like batter. Add 1–2 Tbsp water at a time if it’s too thick; blend another 30 seconds and set aside.
2. Make the spinach filling: Heat 1/2 tsp oil in a skillet. Add spinach, garlic, salt, red pepper flakes, and bell pepper. Cook 3–5 minutes until excess moisture evaporates and peppers soften. Remove from heat and set aside.
3. Cook the moong “egg”: Heat a nonstick skillet over medium and brush with oil. Pour about 1/2–2/3 cup batter into the center, tilting the pan so the batter spreads into a thin circle roughly the width of two bread slices. Place two slices of bread on top of the batter, cover, and cook 3–4 minutes until the bottom is set.
4. Flip and assemble: Flip the omelet so the bread is now in the skillet (optionally butter the exposed bread side for a golden crust). Fold the excess omelet inward to form pockets, add vegan cheese and the spinach mixture to both sides, fold over, press gently, and cook until cheese melts and everything sticks together.
5. Serve immediately with your favorite sauce, dressing, or breakfast potatoes.
Storage and Variations
- Store batter in an airtight jar in the fridge up to 5 days.
- Swap lentils (split red lentils) if moong dal is unavailable.
- Try alternate fillings such as vegan deli slices, bacon alternatives, tomatoes, or avocado.
- Make waffles or thicker pancakes with the batter — add 1 tsp baking powder and mix in vegetables or fillings before cooking.
This moong egg sandwich delivers the satisfying texture and savory flavor of a folded egg sandwich while staying completely plant-based and allergen-friendly. Adjust spices and fillings to suit your taste and enjoy a delicious, protein-rich sandwich any time of day.